The position in which you sleep can have a big impact on your sleep quality and health. Some sleeping positions align the spine better, reduce pressure points, and help prevent issues like back and neck pain. So which is the optimal sleeping position? Here’s a quick rundown of the pros and cons of the 5 main sleeping positions – back, stomach, side, fetal position, and starfish. We’ll look at how each affects your body and which may be best for certain conditions.
Back sleeping
Sleeping on your back keeps your head, neck, and spine in a neutral position which avoids any strains from twisting or bending. This allows your back muscles to relax fully which can reduce back pain. It can also minimize facial wrinkles and skin breakouts since your face isn’t pressed into the pillow.
However, back sleeping can also have some drawbacks. It’s often the worst position for snoring since gravity causes your tongue and soft palate to collapse into your airway. It can also worsen sleep apnea. Back sleeping can also cause acid reflux symptoms to flare up since stomach acid can more easily flow up the esophagus. Those with hip and knee pain may find back sleeping uncomfortable.
Overall back sleeping is one of the better positions in terms of spinal alignment and reducing back pain. But those with reflux, sleep apnea or snoring issues may prefer a side sleeping position.
Stomach sleeping
Sleeping on your stomach is often considered one of the worst sleeping positions. It twists the neck and spine and strains the back muscles. This can lead to neck, back and shoulder pain over time. It puts pressure on nerves in the neck which can cause numbness and tingling in the arms and hands.
Stomach sleeping also forces your head to turn to the side for hours which can result in facial wrinkles and skin aging. It increases pressure on the breasts (for women) which can contribute to sagging over time. The position also makes snoring and sleep apnea worse by obstructing airflow.
For those who favor sleeping on their stomachs, using a very thin, flat pillow under the hips and lower abdomen can help reduce some of the excessive spinal rotation. But side or back sleeping is still preferable in most cases. Those with neck arthritis, temporomandibular joint dysfunction (TMJ), or nerve conditions like carpal tunnel syndrome are better off avoiding the stomach position altogether.
Side sleeping
Sleeping on your side is one of the most common and recommended sleeping positions. Side sleeping helps keep the head, neck and spine in alignment which avoids muscle strains. It also reduces pressure on the lower back compared to stomach or back sleeping. The position helps reduce snoring and sleep apnea symptoms since it keeps the airways more open.
The drawbacks of side sleeping include putting pressure on the shoulders and hips which can cause pain over time. Using a pillow between the knees while side sleeping helps relieve hip pressure. If side sleeping causes shoulder discomfort, switching sides during the night can distribute pressure more evenly. Memory foam mattresses that mold to the body’s contours provide the best support for side sleepers.
Side sleeping may be the best option for those with back pain and for pregnant women since it improves circulation. Placing a pillow under the top knee and between the knees can maximize comfort and support.
Fetal position
Sleeping in a fetal position involves curling up in a ball on your side with your knees bent close to your chest. It’s the most common position for women to sleep in. The fetal curl helps open up the back and reduce pressure on the spine which can minimize back pain. Tucking the chin down toward the chest also helps relieve neck strain.
The downsides are that it can restrict breathing and cause numbness, tingling or nerve pain in the arms and legs from the curled up limbs pressing on nerves. The position also contributes to wrinkles on the face and chest since they are compressed inward for long periods. Using a firm pillow between the knees, changing positions during the night, and stretching the arms and legs before waking can help reduce these issues.
The fetal position is ideal for those who have minor back or neck pain when sleeping but don’t have any nerve sensitivity or circulation problems in the extremities. Adding pillows for support can enhance the benefits of this position.
Starfish position
Sleeping in a spread-out starfish position on the back is preferred by many men. This position helps keep the spine straight and avoids facial compression that leads to wrinkles. If a thin pillow is placed under the knees in this position it can help maintain the lower back’s natural curve.
However starfish sleeping can contribute to snoring and sleep apnea issues since it allows the tongue to fall back into the throat. Arm positions can also lead to nerve compression causing numbness or tingling. Avoid having the arms raised above the head for long periods if susceptible to these issues.
Starfish position on the back is great for minimizing facial wrinkles and back pain but side sleeping may be better for those with sleep breathing disorders or nerve sensitivity. Adding a pillow under the knees is recommended.
How to choose the best sleeping position
Here are some tips for choosing the optimal sleeping position based on your needs and preferences:
- Back sleepers – Use a slim pillow under the knees to support the back. This is good for reducing facial wrinkles.
- Side sleepers – Place a firm pillow between the knees and consider a pillow between the arms and body to prevent shoulder pain.
- Stomach sleepers – Use a very thin, soft pillow under the hips/lower belly to minimize back strain.
- Fetal position – Put a pillow between the knees and change sides during the night. Use extra padding under the head if needed.
- Starfish position – Avoid having arms directly overhead and use a slim pillow under knees to support back.
Try to pick positions that feel most natural and comfortable to your body. Listen to any feedback such as numbness, tingling or pain and adjust your position to relieve those issues. Keeping the spine straight and well-supported is the key goal.
Changing positions during the night is normal and beneficial as long as you can fully relax each time you switch sides or locations. Experiment with different pillow heights and combinations to enhance comfort. Mattress firmness and sleep environment also play a role.
How sleeping position affects health conditions
Certain medical conditions also influence the best sleeping position:
Acid reflux – Sleeping on an incline with the head raised 6-8 inches reduces reflux. Avoid positions that compress the abdomen like fetal and stomach.
Back pain – Side and fetal positions provide the best spinal support. Add cushions between knees and behind back.
Neck pain – Cervical pillows work for all positions. Avoid stomach and strained side sleeping.
Sciatica – Lay on the side opposite the pain. Fetal and side positions reduce pressure.
Pregnancy – Sleeping on the left side improves circulation and prevents back pain. Use supportive pillows.
Snoring/Apnea – Avoid sleeping on the back which allows airway collapse. Side or elevated positions keep airway open.
TMJ – Avoid stomach sleeping. Side positions with cervical support helps jaw alignment.
Tips for adjusting to a new sleeping position
It can take time to adjust to a new sleeping position, even if it’s better for your body. Here are some tips for making the transition easier:
– Gradually adjust your position over time in increments
– Use supportive pillows and cushions to get more comfortable
– Try a new mattress designed for your position if needed
– Relax tense muscles with stretches before bedtime
– Consider relaxation techniques before bed to reduce restlessness
– Focus on deep breathing in the new position to fall asleep
– Give your body about 2 weeks to adjust to the change
– Stick with it consistently even if difficult at first
– Change positions during the night if one way causes pain
– Listen to your body’s signals and make adjustments
– See a doctor if pain or numbness persists in any position
The best sleeping positions by sleeper type
Here’s a summary of the ideal positions based on sleeper preferences and health conditions:
The combo position switcher: Alternating between side and back sleeping balances support and realignment.
The restless tosser-turner: Side or fetal positions provide stability and minimize disruption.
The snorer/sleeper apnea sufferer: Side sleeping keeps airways most open. Elevate the head if needed.
The back pain victim: Side fetal position with knee support is ideal for spinal relief.
The bed hogging starfish: Find a large enough mattress to fully spread out on the back.
The tension-filled fetal curler: Try a looser fetal pose with arms outstretched and pillow between knees.
The swinging arm star-gazer: Back sleeping with arms at sides and cervical pillow for neck support.
The face-down stomach sleeper: Adjust to a side position with thin hip support pillow.
The pregnant mother-to-be: Left side sleeping improves circulation and prevents back pain.
Know your tendencies and health needs to choose positions that will maximize your sleep comfort, spinal alignment and health benefits. Being aware of potential drawbacks of each position allows you to pick your ideal sleeping posture.
Conclusion
While no single sleeping position is universally best for everyone, side and back positions are recommended most often by sleep experts. The ideal position keeps the head, neck and spine aligned without twists or strain. Tailoring your sleep position to your specific body type, health conditions, and pain symptoms is key. Being flexible to change positions as needed for comfort is also beneficial.
Listen to your body’s feedback and give it time to adjust to a new position that supports restful sleep. Proper pillow use to provide padding and alignment in your chosen position is also important. Consult a physician if you have ongoing pain or discomfort that inhibits finding a suitable position. With some awareness and adjustments, you can find your optimal sleeping position for healthy rest.
